Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Rounds
100M Run
10 Lateral Hops Over Low Object
20 Jumping Jacks
then
3 Rounds
5 Down Dog
5 ea. SL Glute Bridge
5 ea. SL good morning
Metcon (3 Rounds for reps)
AMRAP in:
8min AMRAP
Rest 4min
8min AMRAP
Rest 4min
8min AMRAP
*Repeatability and Pacing work
AMRAP:
400M Run
_______
Burpee Box Jump over x 10
Object Hang Squat Clean x 10 (R)
Box Jump Over x 10
Object Hang Squat Clean x 10 (L)
each round starts at the beginning
each round has 40 reps. 400m run is buy in and then the remaining time is the amrap
each round has it’s own rep count!